94 comments:

Hi guys I recently started this awesome programming (thx coach Ben) but a week ago I had a surgery to repair an umbilical hernia does someone here has some experience with that for how long you couldn't train or how slow should I start after the 6 weeks my doctor told me to rest of intense exercise? Any help or comments are really appreciated good luck to you all and hopefully I'll return soon to continue my preparation for the 2015 open

Hi Alejandro. I had the similar but not the same issue - inguinal hernia. Surgery was in June. So I was out of training for 3.5 weeks. In July I've started low intense-style training with rubber resistance bands and doing nothing that increases intra-abdominall pressure. After two months I've started Lifting lightly, all workouts were technique-oriented and was sooo happy with rehab-progress lol.. I was increasing weights slowly and felt fully recovered in September. I advice you to be patient and don't harm yourself.

Thank you very much for your reply yes I'll be patient my doctor told me that to be fully recovered it'll take like 4 months so I'm going to take it slow and improve my technique and mobility thx again

justin lasala masters 40-44 Qualifing Rd OPEN Finish 58th of 200Just want to say thanks coach for the programming. Can only imagine what a full year will do to my Game. Sick as a dog and 1 WOD to GoWOD #1 285WOD #2 7:17 missed 3 Snatches and it cost me 40 sec. WOD #3 13:46 couldnt get my breathWOED #4???

Accidentally ran 1.32miles each time. Did the math and at the same pace would have finished around 33min give or take a few seconds. But was only 1min 30sec off my pr of 36.44 so I'll take it. Run hurt but I was crusing on the gymnastics.

Did some other stuff as well.1) Snatches. worked up to about 80% for a few reps 225# Felt Solid2)OH Squats 6x3 Worked up to 265 starting at 215 EMOM3) Snatch Balance Worked up to heavy double 245#4)COMP WOD 45:45 25#Vest HUMBLED!!! 5)4 Rds for not for time cool down wod10 GHD Situps1- 63ft Empty Yoke Carry10 Back Ext 10#Meb Ball1- 63ft Empty Yoke Carry

1. For Time - 32:23 - No vest (First time at this workout, pull-ups have never felt that easy, really happy about this! Push-ups all in 5's, its my all time biggest goat but I enjoyed the fact that I got it done and its gonna make me a better athlete in this area)

I wimped out. I plan on doing the Murph on Memorial Day and didn't want to get in my own head going into it, so I decided to just do Cindy. Mistake. I ended up getting into my own head because I tried to set a pace that I actually intend on using in the Murph and I couldn't hold it. Completed 17 rounds, but wanted 20! Not good.

I've been following compwod for about a year now, but never posted in the past for some reason. I was busy getting my gym up and running, CrossFit Payback, with Josh Michaud, so neither him or I actively participated in the open this year. However, we will be bringing the heat for the 2015 season.

1: worked on some OH squats6x3- went relatively light and built up to 205 for the last 2 sets2: Snatch balance doublesworked up to 185, didn't really want to push it too much3: 1 mile 10 rounds: 10 pull ups 20 push ups 30 squats 1 mile -42:02 (My mir vest ended up being a few pounds too heavy at 23#)

Looking forward to being an active participant with my compwod comrades in the future

Been following compWod since last quarter of 2013. Thanks Ben love the programming. Haven't really posted much gonna try to stay consistent with it love following you all on here...some real athletes keep it up everyone!

Regionals:20lb pound vest44:57First time doing with a vest...runs and push-ups got to me! Def needed it though.

Regionals:W/ 12# vest - 60 minI usually break Murph into 20 rounds of Cindy to spare myself push up fatigue... Those took the longest. Pull ups unbroken. Never done Murph as rx or with a vest so I guess a double PR today at turtle speed :)

My PR w/ vest is 51 minutes (42 w/o). Longer Dist. Running and using my lungs is not a strength of mine! Debated to not use the vest to see where I could get this to, but went against it...I want to see some progress by Memorial Day (we do Mem. Day Murph)...So my retest will be in about 4 weeks... I will get under 50.At least 5 Rnds of Cindy will be in every warm-up for the next month (w/ and w/o a vest)!

Have games all week again so didn't want to wreck my body. 1. Did snatch+OHS heavy single- worked up to 175 and hit that a few times.2. Masters event 3 b/c it looked fun- 12:07. Unbroken everything except 2nd set of DU'S.

13 hour travel day, Murph just wasn't happening alone. Wifey didn't want to do it with me, so I just did the Masters WOD because i knew I could muster up 10 minutes of diggin' in. About a minute off my 100 pullup PR, and could only do 10's and 15's on the wall balls. Not my finest workout, but got it done in 11:26

I'm a day behind with this guy^^^.. Got the sprints in from Saturday, on Sunday. Made up the 2 WOD's that followed the next day.

2.) Ascending Thruster/ L-sit Pull-up ladder- 10+18..Pull-ups got tougher than I expected. UB on Thrusters and pull-ups through 6, then broke everything up into 2 sets until 11. Thrusters I went 4/3/3. I pace myself too much on who I'm going against. Could have pushed harder here.

3.) 2:51- Didn't matter that it was 70lbs..that DB squat snatch was AWKWARD. Especially on my left side. Had to be on my toes to get the necessary depth- all mobility related.